Front Squat 3-3-3
Front Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Category: Pre Workout / Skill
Deadlift 3-3-3-3-3 & Pull-ups, Power Cleans, Runs
Pull-ups, Power Cleans, Runs
For Time:
25 Pull-ups
15 Power Cleans (135#/95#)
200m Run
20 Pull-ups
10 Power Cleans
400m Run
10 Pull-ups
5 Power Cleans
800m Run
Post total time.
BTWB
Pic by @robcwilson
Deadlift PR’s a plenty today!
Masters and Teenage Games Events Released
World Premiere of ‘Froning, The Fittest Man in History’ July 23
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Thruster : 1 Rep Max
Thruster : 1 Rep Max & 5 RFT: Thrusters, Toes To Bars and Box Jump (24 In.)s
5 RFT: Thrusters, Toes To Bars and Box Jumps
5 rounds for time of:
15 Thrusters (75#/55#)
12 Toes To Bars
9 Box Jump (24″/20″)
BTWB
Pics by @robcwilson
Tomorrow Jules begins the family road trip to Carson to compete in the 2015 CF Games. Only 8 more days until the first event. Hope they announce it soon!
We will announce the minor adjustments to the gym class schedule soon for the week plus of the CF Games (starting next week). Stay tuned!
Snatch Push Press + Snatch Balance 1-1-1-1-1
Snatch Push Press + Snatch Balance 1-1-1-1-1
Snatch Push Press + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complex from the rack. 1 Snatch PP, lower behind neck then 1 Snatch Balance.
Advanced RX: Snatch Push Press + Snatch Balance 1-1-1-1-1 & Chipper: Overhead Squats, Pull-ups, Bar Muscle-ups
Advanced RX Class:
Snatch Push Press + Snatch Balance 1-1-1-1-1
Snatch Push Press + Snatch Balance 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complex from the rack. 1 Snatch PP, lower behind neck then 1 Snatch Balance.
Back Squat 3-3-3-1-1-1 & AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)
Back Squat 3-3-3-1-1-1AMRAP 15 mins: Runs, Wall Balls and Push-up (hand release)
Complete as many rounds as possible in 15 mins of:
Run 400m
20 Wall Balls (20#/14#)
10 Push-up (hand release)
BTWB
Photo by @robcwilson
SRCF Trucker Hats are now available! We have (had) three color options in grey, black, and black/white all with an embroidered logo on the right front. Hats are $20 and are the same brand and supplier that Rogue makes their logo hats with. There are not many left so grab yours before they go!
Two more individual Games events have been announced, including what will be the best event ever: the Snatch Speed Ladder.
‘Friday Night We’re Bringing It Back’
“Self-cueing the Snatch” with Becca Voigt, Stacie Tovar and Emily Bridgers – [video]
Every 1 min for 10 mins: Snatch
Every 1 min for 10 mins: Snatch
2 Snatches, pick load
Every 1 min for 10 mins.
Squat snatch; regrip allowed
EMOM for 10 mins: Snatch & 6 RFT: Double Unders, AbMat Sit-ups and Power Snatches
6 RFT: Double Unders, AbMat Sit-ups and Power Snatches
6 rounds for time of:
25 Double Unders
15 AbMat Sit-ups
5 Power Snatches (135#/95#)
BTWB
Pics by @robcwilson
11 days until the Games begin! It’s right around the corner. Stay tuned for our Games class schedule to be posted. There will most likely be a few minor adjustments to the 9:30 and 11:30am classes on a few days and no Advanced RX class that week. No changes for other times.